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Stretch to Maximize, Not Minimize Performance
By Christina | February 6, 2009
I recently read some interesting information on stretching in the New York Times. Although I already knew this, sometimes reading it again reinforces the validity and reminds us of what to do and what not to do.
A static stretch is done by holding a position for 20-30 seconds. Doing this before a workout, or before your body is properly warm decreases muscle strength by up to 30% for as long as half an hour, and is of little or no benefit. (I knew that pre-exercise stretch was not recommended but I did not know that it could actually decrease performance!)
The preferred manner in which to prepare the body for the workout is to perform dynamic stretches or stretching while moving which has actually been shown to increase power, flexibility, and range of motion. The ideal warm-up allows participants to increase their body’s temperature increase blood flow by performing light aerobic activity at about 40% of their maximum heart rate, slowly increasing to 60% of their maximum heart rate over 5-10 minutes.
The best warm-up for physical activity involves all of the joints and connective tissue needed for the activity to be performed. For example, in a Spin, start with light tension, slowly increasing tension or cadence, or both, until the riders reach 60% of their maximum heart rate. For yoga, you can perform Sun Salutations which take the body through a complete series of movements.
Be safe and have fun. Be sure to consult your physician before you start a workout program.
Topics: General |
